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Golden Rice Calories
Vitamin A-enriched, yellow-colored rice
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Golden Rice (150 g) has 195 calories. That works out to 130 calories per 100 g. It contains 42.8 g of carbs, 4.1 g of protein, 0.5 g of fat and 0.6 g of fiber. Its 0.8 mg of Manganese covers 33% of the Daily Value. Its glycemic index is 69 (medium), so it raises blood sugar at a moderate pace.
Golden Rice Nutrition Facts
Selected: 1 cup (medium) · 150 g
195
KCAL / 150G
Carbs
42.8g
· 16% DV
Protein
4.1g
· 8% DV
Fat
0.5g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 89% · Protein 9% · Fat 2%
Golden Rice nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 195 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 42.8 g | 16% |
| Fiber | 0.6 g | 2% |
| Protein | 4.1 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Golden Rice?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 195 kcal |
| ½ cup (small) | 75 g | 98 kcal |
| 100 g | 100 g | 130 kcal |
| 1 piece (small) | 100 g | 130 kcal |
| 1 serving (large) | 200 g | 260 kcal |
| 1.5 cup (large) | 225 g | 293 kcal |
| 1 bottle (medium) | 250 g | 325 kcal |
| 2 cup (extra large) | 300 g | 390 kcal |
Calculated from 130 calories per 100 g.
Frequently Asked Questions About Golden Rice
What is Golden Rice?
Golden Rice is rice developed to produce beta-carotene in its edible grain. The body can convert beta-carotene into vitamin A, and the crop was developed to help improve vitamin A intake in populations where deficiency is a public-health concern.
Is Golden Rice genetically modified?
Yes. Golden Rice was developed using genetic engineering so that the rice grain produces beta-carotene. This distinguishes it from conventional rice, which does not naturally produce beta-carotene in the edible grain.
Is Golden Rice safe to eat?
Golden Rice is intended to be eaten as rice, but its authorization is assessed by regulators country by country. Approval and availability are not universal, so the product's status depends on the rules where it is being sold.
Why is Golden Rice yellow?
Golden Rice is yellow because beta-carotene accumulates in its grain. The color does not come from saffron or turmeric, and beta-carotene is the compound the body can use to make vitamin A.
Does Golden Rice provide vitamin A?
Golden Rice provides beta-carotene, which the body can convert into vitamin A. The amount converted varies between people, so Golden Rice can contribute to vitamin A intake but should not be treated as a guaranteed dose or a supplement.
Does cooking Golden Rice destroy its beta-carotene?
Cooking can reduce some beta-carotene, though the amount lost depends on the cooking and storage conditions. Cook Golden Rice according to its package directions and avoid prolonged cooking if you want to limit nutrient loss.
Does Golden Rice taste different from regular rice?
Golden Rice is generally described as having a taste similar to ordinary rice, rather than a saffron-like flavor. The yellow color may be more noticeable than any flavor difference, which can vary with the particular variety and preparation.
Can you use Golden Rice in ordinary rice recipes?
Yes. Golden Rice can be prepared in many of the same ways as regular rice and used in dishes such as rice bowls or pilaf. Follow the product's cooking directions, since water needs and cooking time can differ by variety.
Is Golden Rice the same as rice colored with turmeric?
No. Golden Rice produces beta-carotene in the grain through genetic engineering, while turmeric-colored rice gets its color from added turmeric. They may look alike in a dish, but their ingredients and nutritional properties are different.
Does Golden Rice prevent vitamin A deficiency?
Golden Rice is designed to help increase beta-carotene intake, which may support vitamin A status. It cannot by itself guarantee prevention or treatment of deficiency, since the result depends on how much is eaten and how well the body converts beta-carotene.
Golden Rice Vitamins & Minerals
Vitamins
Vitamin A
225µg · 25% DV
B3
2.25mg · 14% DV
B5
0.6mg · 12% DV
B1
0.11mg · 9% DV
Minerals
Manganese
0.75mg · 33% DV
Copper
0.08mg · 9% DV
Phosphorus
53mg · 8% DV
Zinc
0.75mg · 7% DV
Potassium ⭐
39mg · 1% DV
Sodium
1.5mg · 0% DV
Golden Rice Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Golden Rice
To burn the 195 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Golden Rice?
Golden Rice is not a ready-made pilaf, but rice with a yellow-gold hue from beta-carotene, a provitamin A compound. It is cooked much like ordinary rice; the colour may remain visible in the finished grains. The crop was developed to make provitamin A available through a familiar staple, rather than as a distinct traditional dish from one particular cuisine.
Its flavour is mild, and the texture depends on the variety and cooking method, from separate, fluffy grains to a softer bowl. Serve it as a side with vegetables, fish, meat or beans, or use it in soups and rice bowls. It is chiefly a source of carbohydrate, with little fat, protein or fibre, so pairing it with vegetables and a protein-rich ingredient makes for a more balanced meal.
How Nutritious Is Golden Rice?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Golden Rice Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Golden Rice Contain Allergens?
No known major allergens
Which Diets Is Golden Rice Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Golden Rice Fat Profile
SATURATED
0.12g
MONOUNSATURATED
0.14g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.